MILK MAKES A BODY RECOVER
Your body needs 17 ounces of milk to effectively aid in the repair of muscles after you lift weights. Source: European Journal of Applied Physiology.

BE A SWINGER
Scientists in the U.K.compared the barbell squat to the kettlebell swing and found that swings placed just as much demand on the muscles with significantly less weight – meaning less chance o injury.

HOW MANY SETS
A study form Australia showed that lifters who performed 8 sets of squats twice a week were 20 percent stronger after 6 weeks compared to those who did just 4 sets were just 14 percent stronger. Lead study author recommends starting your workout with heavy sets of squats, presses, or deadlifts.

DID YOU KNOW
Your teeth are growing before birth: Even though it takes months after you are born to see teeth, they start growing about six months before you are born.

SIT-UPS NOT NEEDED
An Indiana State University study revealed that static planks builds core endurance, while dynamic exercises strengthen the core in a more functional way. Study coauthor recommends deadlifts, overhead presses, and single-arm farmer’s walks.

GOT LEG CRAMPS?
Leg cramps can be a sign of hormone imbalance, mineral imbalance, or oxygen restriction. Some helpful home remedies for leg cramps include 1) calf stretches before bed, 2) increasing Vitamin K (which helps calcium distribution) in the form of Cold-pressed virgin flax oil, 3) increasing vitamin E (about 300iu’s before bed), 4) magnesium supplementation (400mg at bedtime), 5) increasing potassium by eating a banana) using MSM Methyl Sulfonyl Methane to relieve cramping. If leg cramps are problematic, consider trying one of these home remedies to ease the pain.

YOU CAN DIE OF A BROKEN HEART
Studies show that deep emotional trauma, like the death of a loved one, really can break your heart. The chance of having a heart attack the day after the death of a significant other increases by 21%, and remains increased above 6% for the next week, probably due to stress hormones and their effect on the heart. When emotional trauma strikes, take extra care with yourself and rest, find emotional support, eat well, find an emotional release, and be aware that your heart really is vulnerable after emotional trauma.

GUT CHECK
70%-90% of immune system function occurs in the gastrointestinal tract, and is dependent on balance between beneficial bacteria, and harmful bacteria. Antibiotics wipe out all types of bacteria, and it is essential to reseed the GI tract with the “good” bacteria (probiotics) after taking antibiotics to avoid dysbiosis (imbalance). Non-pasteurized, fermented or cultured foods are a great natural source of probiotics (think fresh, sauerkraut, kimchi, Miso, or Tempeh). Probiotic supplements with multiple strains and up to 15 Billion units are also now available. To maximize health add probiotics to your healthy diet, especially after taking antibiotics, or if exposed to antibiotics through secondary sources such as non-organic meats, or antibacterial hand soap.

GETTING YOU PREBIOTICS?
Prebiotics are foods that create a healthy environment for probiotics, and include foods such as asparagus, bananas, legumes, honey, artichokes, oatmeal, and red wine. In general, most fiber-based foods like fruits and veggies help create a nourishing environment in which probiotics can thrive. To maximize health, add prebiotics to your healthy diet.

YOU DON’T USE IT YOU LOSE IT
Studies show muscle mass tends to deteriorate at the rate of 8% per decade after age 40. New mouse and human studies reveal that this loss is due to inactivity, rather than to age alone, since there is no muscle mass lost in athletes (mouse or human) who continue to work out into their 80’s (or equivalent in mouse years!) To avoid old age weakness, evaluate your exercise regime for strength training, flexibility, balance, and cardiovascular benefits and devise a plan you can use into your 80’s. It’s never too late to strengthen your body!

FAT ON THE MIND
60% of the brain is composed of fat, and 15-20% of that is DHA (Docosahexaenoic Acid), which is found in fish oil or krill. Studies show that 800-900mg daily of DHA for 16 weeks increased the verbal fluency, memory, and rate of learning of the test subjects. To maximize brain function for all ages, analyze you diet to make sure you are receiving adequate levels of DHA and EPA (Eicosapentaenoic Acid) for adequate brain and eye function.

YAWN YOUR WAY TO BETTER BRAIN
Studies show yawning not only increases oxygen to the brain, but it triggers a complex reaction of neurotransmitters that increase cognitive awareness, improve memory, and stimulate feelings of empathy. Faking a yawn often triggers the real thing, and yawns are contagious. To stimulate the brain naturally, consider yawning and stretching 2 or 3 times throughout the day.

FLAVORFUL WAY TO LOSE WEIGHT
A new study out of the University of North Carolina at Chapel Hill reveals that substituting water for sugary drinks can help increase your weight loss by almost double, compared to substituting with diet drinks, or just receiving diet advice. Blood pressure and blood sugar levels were also reduced. To maximize weight loss, consider substituting water for sugary or diet drinks, and add a slice of lime, lemon or cucumber to keep the flavor interesting!

DID YOU KNOW
Coccyx: This collection of fused vertebrae have no purpose these days, although scientists believe it’s what’s left of the mammal tail humans used to have. It may be useless, but when you break your coccyx, it’s still painful.

CRIME… PUNISHMENT
A cheeseburger has 423 calories. You’d have to do burpees for 43 minutes to burn it off.

*Consult physician before trying a new supplement, food or diet. Especially if you’re on any medications.